Advanced Running – Sue Wells
Here is where the going can get tough if you do not include resistance training in your training program.
As you increase either distance or speed:
- Strength training improves running performance as it helps to maintain lean muscle mass
- The following resistance exercises are useful for runners:
- single leg calf raises with an “up fast” / “down slow” action
- single leg squat jumps , no rest between repetitions
- bench knee drive jumps
- side lying hip lifts with top knee pull
- The way you run should also be assessed as poor action can lead to injury
- Improving efficiency of running enables you to go further for longer, so keep the following tips in mind:
- lift the knee deliberately but allow it to just drop
- land with flat foot close under the torso
- use the rebound energy from the landing to push to push you forward
- move the arms in a forward/ back motion parallel to each other
If you are unsure about any of this information, call a personal trainer who can help you.
Sue Wells | C2K Master Personal Trainer | 1 Jun 2009
ARE YOU LOOKING AFTER YOURSELF?
by Sue Wells (C2K Master Trainer)
We hear it all the time. We should live a healthy life, get fit and eat well. The question goes begging... why?
Well, here are the top ten reasons to get fit and eat well;
- Our health will improve so we will be able to do what we want for longer.
- Our strength will increase so we will have less pain, (the bad kind), for longer
- We will look better and, in some cases, younger.
- We will have better quality of life at whatever age we are.
- Our sleep patterns will improve enabling our brains to “reboot”. We will handle stress and manage appetite control better.
- We won’t store as much body fat.
- We will have a higher sense of self worth, feel and look more confident.
- We can have more friends if we exercise in a group situation which improves our quality of life.
- We will be able to think more clearly and make better decisions.
- We will have fewer sick days.
